Walking for Health: A Simple yet Powerful Fitness Strategy for Women of Color
By: Amy Little, Barbend
Walking is a physical activity, which, although normally overlooked, can provide significant benefits to one’s health. It is also one of the easiest, most convenient forms of exercise for women of color.
This article will thoroughly discuss how incorporating regular walking into your routine can improve both physical and mental wellness.
The Physical Benefits of Walking for Women of Color
The physical benefits of walking for women of color are almost unending; some of these benefits include:
Improved Cardiovascular Health
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American women. In fact, 22.6% of deaths among black (Non-Hispanic) people was caused by heart disease. The simple act of walking can help to strengthen the heart, lower blood pressure, and improve blood circulation. It also reduces the risk of heart disease by significantly decreasing bad cholesterol levels.
Weight Management
Historically, obesity among communities of color has been highly prevalent. Excess weight is also associated with several other health challenges. Walking regularly can help women of color maintain a healthy weight and even accomplish goals of losing weight. You can burn those calories today by taking casual strolls!
Joint and Muscle Strengthening
Weight bearing exercises like walking can help to improve bone health. When you take walks and engage in other mobility exercises, you build flexibility and develop healthy and strong muscles and joints, which makes you less prone to injuries and the risk of osteoporosis or other bone-density related conditions.
Lower Risks of Chronic Diseases
Regular walking keeps people physically active and improves one’s overall quality of life and well-being. It also helps to boost the immune system, thereby reducing the risk of chronic diseases like type 2 diabetes, heart disease, and obesity.
The beautiful thing about walking is that it can be done almost anywhere and at any time.
Mental Health Advantages of Walking
Aside from its great benefits on our physical health, walking is also beneficial to our mental health in a number of ways.
Stress Reduction
Women of color can often be charged by what is known as the “emotional tax.” You can learn more about emotional tax here in the WOC Learning Library. With these realities of life and work, are you looking for some relief from stress? Then think about taking long outdoor walks. Walking is a great avenue to let off some steam because when you take walks, your brain produces hormones called endorphins, which relax you and improve your mood.
Boosts Mood and Sense of Well-Being
The next time you’re feeling down, consider stepping out for a walk. It might just be the energy boost that you need. It gives you the time and space to think freely, opening up your mind and improving your mental health. It can also serve as a means to boost social connections. While on a stroll, you might connect with a person or two, and form genuine bonds along the way.
The beautiful thing about walking is that it can be done almost anywhere and at any time. I had been an avid gym user when the pandemic changed everything. I frequently walked with my now husband, mom, and mostly with my dad. So much so, we became regulars around our neighborhood.
Now that I’m back in office, I make it a point to get up from my desk and walk outside for at least 15 minutes every day. I’m able to enjoy time alone, clear my head, and feel good that I’ve gotten some steps in.
—Shayla Titley, WOC Member
Cognitive Benefits
Regular walks can help to boost your brainpower by improving your cognitive function, increasing your learning capacity, and reducing the risk of memory loss or risks for diseases such as Alzheimer’s.
Walking helps clear my mind, set my intentions, and be one with nature! You can listen to a podcast or have a jam session.
How to Start a Walking Routine
To begin an effective and consistent walking routine, simply follow the steps outlined below.
Set realistic goals.
Choose comfortable walking shoes.
Warm up with some stretching.
Begin with short, frequent walks.
Have specific times to go on walks.
Set reminders for those walks.
Listen to your favorite music for some motivation.
Track your progress.
Try walking different routes to keep it interesting.
Advanced Walking Workouts
Incorporating intervals of different paces: Incorporating interval walking to your routine can help to positively impact your health. You can start with a normal walking pace; then at some point you can break into a faster than normal pace to improve your fitness and endurance.
Walking outdoors versus an indoor treadmill: Wherever it’s done, whether indoors or outdoors, walking is a great exercise. The calorie burning and fitness benefits are all the same. So, you can choose whichever works for you. If the weather isn’t suitable, the indoor setting might be. If you want a nice, quiet setting free from distractions, or if the weather isn’t suitable, you can decide to opt for an indoor treadmill. However, if you would like to experience nature, beautiful scenery, and fresh air, walking outdoors is the way to go.
Group walks or trail hiking for variety: Group walks are a fun way to exercise. Apart from enjoying the outdoors, it’s also a way to socialize while staying active; you get to connect with friends and have fun adventures while keeping fit. Remember to keep an eye out for future gatherings of Walk with WOC!
I’m an early riser and love seeing the sunrise at [my local] park. I walk 3-6 miles daily and started this practice during the lockdown to maintain my mental health. Walking helps clear my mind, set my intentions, and be one with nature! You can listen to a podcast or have a jam session. Music, and walking is so healing. Walking is my self-care.
—Ayesha Mahmooda, WOC Member
There are many ways that adding regular walking to a woman of color’s daily activities can significantly improve both physical and mental health. Starting slowly and tracking small successes can help develop a sustainable walking routine that provides a gentle but powerful fitness boost. Take those strolls today and remember, in the journey towards achieving physical fitness and overall improved health, a steady pace wins the race.
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